Monthly Archives: January 2019

WOD for 1.18.18

Strength:
Skill:
Kipping Pull-ups/Butterfly Pull-ups/Muscle Ups



Metcon:

4 Rounds
200m Med Ball Run (20/14)
15 Dead Lifts (185/135)
10 Bar Over Burpees

WOD for 1.17.18

Strength:
Dead Lifts
Find your 1 Rep Max



Metcon:

5 Rounds
15 Power Cleans (95/65)
15 Wall Balls

WOD for 1.16.18

Strength:
5 Round Super Set
6 Push Press
6 Strict Pull-ups



Metcon:

12 min AMRAP
5 Toes to bar
10 Push-ups
EMOM
***15 Dubs/30 Singles***

WOD for 1.15.18

Strength:
Back Squats
5x6 @ 80% 1RM



Metcon:

10min AMRAP
10 Wall Balls (20/14)
10 Sit-ups
5 Burpees

WOD for 1.14.18

Strength:

Snatch
5x2 Power Snatch + 2 OH Squats



Metcon:

3 Rounds
20 USA KB Swings (53/35)
20 Push-ups
20 Box Jumps (24"/20")